Mikk's Messages Post 5 - Fennel

In Season Fruits

Apples, Blood Oranges, Pineapple, Pears, Oranges, Green Gage Plums, Kumquats and Clementine Tangerines are great choices for fruit this week. Cantaloupe quality is fair at the moment with prices have eased. Honeydew stocks have leveled off despite harvesting transition. Strawberries supplies are steady out of California and Florida with flavor mildly sweet. Raspberry supplies are beginning to become more adequate, but blackberries and blueberries are struggling. Transition into Florida has begun but supplies are limited. Oranges are still doing great out of California, Florida and Texas. Color is deep orange and flavor is sweet. Apple market is rising even with steady supplies in storage.

In Season Vegetables

Squash, Tomatoes, Winter Greens, Cucumbers, Celery Root, Onions (Red and Yellow), Lettuce (Baby Greens), Rutabagas and Parsnips are just some of the great choices this week. All peppers are holding well right now with sufficient stocks in all areas. Tomato supplies are tightening in Florida and Mexico. Supplies should increase over the next week or so. Lettuce supplies out of AZ and California are still holding steady. Quality is good with prices staying low. Broccoli and Cauliflower are starting to climb with the Yuma season winding down. Growers will transition pretty soon back to Salinas, California. Quality still remains good.

Vegetable Pick of the Week-Fennel

Nutritional Facts

• Bulb fennel is one of very low calorie vegetables. 100 g bulb provides just 31 calories. Further, it contains generous amounts of fiber, very little fat and zero cholesterol.
• The bulbs have moderate amounts of minerals and vitamins that are essential for optimum health. Their juicy fronds contain several vital vitamins such as pantothenic acid, pyridoxine (vitamin B-6), folic acid, niacin, riboflavin, and thiamin in small but healthy proportions
• In addition, fennel bulb contain average amount of water-soluble vitamin, vitamin-C

Recipe of the Week-

Pan Seared Gingered Scallops with Orange Fennel Slaw and Lemon Coriander Vinaigrette

10 ea. 10/20 or U-10 Scallops (foot removed)
2 tbsp. Fresh Ginger (peeled and grated)
½ c. Soy Sauce
2 tbsp. Peanut Oil or Canola Oil
2 tbsp. Fresh Lime Juice
1 Shallot (chopped)
2 Garlic Cloves (chopped)
2 tbsp. Sugar
1 Fennel Bulb (sliced thin so it’s almost translucent looking)
1 ea. Red Onion (julienned really thin)
2 ea. Oranges (peeled and segmented)
1 tsp. Rice Wine Vinegar
1 tbsp. Cilantro (chopped)
½ c. Olive Oil
2 tbsp. Dijon Mustard
1 tsp. Whole Coriander Seeds (ground)
1/8 c. Fresh Lemon Juice
Salt, to taste
Cracked Black Pepper, to taste
In a blender or in a bowl using a hand held mixer add half the garlic, half the shallots, coriander, Dijon, lemon juice and blend on medium for 30 seconds. Slowly add olive oil in a fine stream until dressing becomes emulsified (coats the back of a spoon). Season with salt a pepper and set aside.

In a bowl add soy sauce, ginger, half the peanut or canola oil, lime juice, sugar and remaining garlic and shallot. In a separate bowl add scallops and pour marinade over scallops and let marinade for 20 minutes. In a sauté pan over medium heat add remaining oil and sauté scallops until caramelized and cooked to your liking (4-6 min). At the same time in a separate bowl combine fennel, onion, oranges, vinegar and cilantro and toss together with a small amount of olive oil. Season with salt and pepper and refrigerate for at least an hour.
Set scallops on plate, top with a nice pinch of slaw and drizzle with vinaigrette. Serve